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Myths provide our societies with irrational fears and often lead to individuals to stray from the right course of action. One of these myths happens to revolve around female bodybuilding; a lot of women shy away from weightlifting falsely thinking that it will make them look masculine and butch. This myth has been spreading for years now, although the biological factors in a female's body could never allow such a thing without interference of steroids and hormone treatment.

Testosterone, a hormone found in abundance in a man's body, helps a man to develop muscles and bulk up. Women on the other hand do have this hormone but in small quantities, thus they do not look buffed up no matter how much they exercise.

Weightlifting or strength training is actually crucial for women because of its many health benefits such as: maintenance of healthy bones, depression prevention, and back pains. Women weightlifters tend to have better posture for a simple reason; strength training helps the back, balance, and self esteem. Thus, women tend to walk taller after two weeks of strength training. Not to mention that the extra strength they gain helps them around the house or at work, and reduces injury possibilities when lifting heavy objects.

A well designed strength training plan will yield results within a couple of weeks; you will instantly feel the changes in your stress levels, confidence, and even weight. It is easier to lose weight or maintain a healthy weight when weightlifting, since it raises the body's metabolism thus burning more calories. You may not notice a clear loss on the scale, but you'll probably notice that your jeans are looser or your body is more toned. This mainly results because you will gain muscle and shed the fat, thus evening out the number on the scale. It is worth mentioning that a pound of muscle weighs more than a pound of fat, yet burns more calories at rest.

You can start with very simple steps, lift stuff around the house, play with your child, or dust the bookshelf at least once a week by moving all the books on the ground. Those are only initial steps that could develop into you signing up for a gym or simply buying dumbbells and launching a regular weightlifting program. Such a step will not only guarantee your well-being and happiness, but also prevent future health issues. It is advised for you to consult with a doctor before engaging in heavy weightlifting, and never lift heavier weights before you can do up to 8 reps at ease. Increase weight gradually; think gradual quality rather than instant quantity success.

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It always comes as a surprise when you hear someone say that they are too skinny or they need to gain some weight, but in fact there are quite a few persons who fall into that category. Even if you are genetically predisposed to being skinny, you can improve your physical appearance by weight and strength training to build bulk and eating appropriately.

There are steps to gaining weight and skipping one or the other will make it more difficult to move from being skinny to your desired weight and size. Some of the recommended steps in gaining weight are:

Lifting weight
Counting calories
Strength training
Drinking water

How to Build Muscles

The best way to increase size is to bulk up or to build muscles; you could eat all the wrong things and put on weight but that would be the wrong type of bulk: fat. Muscles on the other hand improve strength and tone the body. To ensure that you are not overtraining any one group of muscles it is good to have a weight lifting program, this will split your routine into various days. For example, if you decide to train for only four days per week, you would do this:

Monday: Legs and shoulders
Tuesday: Biceps and triceps
Wednesday: No gym
Thursday: Abs
Friday: Chest and back

Even though you may be skinny and trying to gain weight you shouldnt overwork your muscles. It is a good idea to give muscles at lest a forty-eight hour recovery time between exercises. It is not how long you work the muscles that build bulk, it is how hard. Always get expert advice when you are just starting an exercise program.

Bodybuilding Drinks

Body builders tend to drink lots of protein drinks and supplements. Some of this is hype, but not all. Ask questions from nutritionists or professional trainers to find the type of drink that will help you gain weight in a healthy way. Most of these drinks are high in protein and carbohydrates which aid in growing muscles and restoring energy.

How to gain weight healthily

To gain weight in a healthy way, that is, to no longer be skinny, but thin and healthy you have to maintain a proper diet. This means increasing your calorie intake, but it is important that you stay away from bad fats. You must however take in more calories than you are burning by exercising and from daily activities. One of the reasons why bodybuilding shakes help with weight gain is the amount of protein they contain in addition to complex carbohydrates. Increase your meals to about five to six small portions per day. This is the main way to increase your calorie intake in a natural, healthy routine.

Being consistent is necessary, and for you to see results you must be willing to keep working at building muscles and gaining weight. Lastly, no matter how skinny you are, you also need to include cardio exercises in your routine. Rest, and plenty of it, is also important, especially for allowing tired muscles to recover and regenerate.

Gareth runs a fitness and nutritional information site packed full with interesting articles about fitness, health, diet advice, muscle building for both men and women.

Visit us at :http://www.24hrfitness.co.uk/.